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Archive for January 12th, 2009

W
G

Workout
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling @ 24kg / 24″ (scaled ‘porch’: 11.25kg)
Pull-ups (sub push-ups – no pullup bar)

Time:

0:19:50

 

So…
Good scale on the shoveling. Push-ups felt better but were still the determining factor for speed – lots of broken sets. Push-up endurance is something I need to address this year.

DOMS in the legs not nearly as big a factor as I thought it might be.

Food

  • Oats w/WPI, strawberries, almonds [4]
  • Coffee
  • Left over creamy-quiche (mum), some small apricots
  • Chicken and avocado salad
  • Cottage cheese, almonds, blueberries, cinnamon [2/0.5Carb]
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Stairs are a bit of an issue today. A little sore in the quads and glutes you might say… Tomorrow’s virtual shoveling (a.k.a. weighted lunges) should be ‘fun’.

Food

  • Oats w/WPI, almonds, strawberries [4/2Fat]
  • Coffee
  • Apricot, almonds
  • Chicken and avocado salad [~4]
  • 2 apricots, almonds
  • Coffee
  • Salmon quiche, almonds (again!), carrot
  • Tea
  • Cottage cheese, apple, cinnamon, almonds (yay!) [2]

January 2009
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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